Comparing Nutrients in 1 pound Oranges with Peel VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	9.85% 286kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	135% 98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	109% 41.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	899% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	470% 6.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	449% 72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	553% 7.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	1618% 6473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	898% 21.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	359% 323mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	45.4% 3.63mg	1821% 146mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	75.8% 2576mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	168% 2513mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	490% 54mg	11mg per day for Men 19-50 years
Water	10% 373g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 23.8 times more Vitamin B1, 27 times more Vitamin B2, 31.7 times more Vitamin B3, 17.1 times more Vitamin B6, 47.6 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal provide similar amounts of Vitamin C per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Oranges with Peel vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 1 pound of Oranges with Peel has more Calcium and 29.9 times more Water than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 40.1 times more Iron, 5.5 times more Magnesium, 14.6 times more Phosphorus, 2.9 times more Potassium, 277 times more Sodium and 108.1 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• 1 pound of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contains 6 times more Energy, 18.7 times more Fat, 24 times more Saturated Fat, 5.2 times more Carbohydrate, 2 times more Fiber and 5.9 times more Protein than Raw Oranges with Peel .